Ukujongana nokuphazamiseka kokulala xa uziva uxinezelekile kunokubonakala ngathi isangqa esichukumisayo. Xa uziva ucinezelekile, kunzima ukulala. Kwaye ukhathazekile ngakumbi, kunzima ukulwa nokudandatheka.
Inokuziva ngathi akukho ndlela yokuyiphucula umjikelezo. Kwaye kuphazamisekile ukuba uzive ukhathele kodwa ungakwazi ukuwa okanye uhlale ulele.
Ikhonkco Phakathi Kokuphazamiseka kokulala nokuPhukisa
Phantse ama-80 ekhulwini abantu abanexinzelelo yokuphazamiseka kokulala kokulala.
Nangona abanye abantu abanexinzelelo banenkinga yokulala, abanye banzima ukulala. Kwaye abanye abantu abanexinzelelo belele kakhulu.
Bobabini ukudakumba nokungazinzi kubandakanya iikhemikhali kwingqondo. Utshintsho kuma-neurotransmitters kunye nokungalingani kwe-hormonal lungathintela kokulala kunye nomoya. Kwiminyaka emininzi, abaphandi bafunda okokuqala kuqala; ukudandatheka okanye ukulala. Kwakucacile ukuba le micimbi mibili ihamba ngokulandelana kwaye idityanise.
Kodwa, uphando lubonisa ukuba ukuphazamiseka kokulala kudla kwenzeka ngaphambi kokuqala kwengcinezelo. Ukufumana ukulala ngaphambi kokuba uziva uxinezelekile kunokunyusa ukwanda kwengcinezelo.
I-American Academy ye-Sleep Medicine ngoku ikhuthaza ababoneleli ngonyango ukuba banake ingqalelo ukuba ingaba ukulala kwabantu kufuneka baqatshelwe njengemeko eyahlukileyo ngokuchasene nokuyijonga njengempawu yokudandatheka kuphela.
Iingozi Zempilo Ezixhamle Nexinzelelo Nokuphazamiseka Kwokulala
Ukudandatheka kunye nokuphazamiseka kokulala kunokuthatha umonakalo kwimpilo yakho yempilo xa ungashiywanga.
Ukungabi nobuthongo kwandisa umngcipheko wesifo senhliziyo kunye nokungaphumeleli, ukuhlaselwa yintliziyo, uxinzelelo lwegazi oluphezulu, isifo sesifo sikashukela, kunye nokukhuluphala.
Ukuxinezeleka kunokunciphisa imithana yegazi, leyo inokunyusa ingozi yesifo senhliziyo. Abantu abanexinzelelo bangaphinda bafumane isistim somzimba esibuthathaka, iintlungu neentlungu, kunye nokukhathala.
Thetha noGqirha
Ubunzima bokulala buya kuvela kwiimeko zonyango eziphantsi, ezinjenge-apnea yokuphazamiseka kokulala. Isifo esingenasiphako somlenze kunye ne-bruxism (amazinyo-ukugaya) nako kunokuphazamisa ubuthongo. Le micimbi yezokwelapha ingabangela iingxaki zokulala ezibuhlungu okanye zidale ukudakumba.
Kubalulekile ukuthetha nodokotela wakho malunga nayiphi na ingxaki yokulala okanye iimpawu ezixinezelekileyo ozifumanayo. Ugqirha wakho unokuvavanya ukuba unemiba yezempilo echaphazelayo kwiimeko zakho.
Jonga i-Therapist
Ukuthetha unyango kunokuba luncedo ekulawuleni iimpawu zokudakumba, kuquka ukuphazamiseka kokulala.
Ulwaphulo lokuziphatha olunokwenziwa kwengqondo lusebenza kakuhle ekuphatheni ukulala nokudangala. Imiba yobuthongo, umgqirha unokukunceda ekutshintsheni imikhwa yakho, njengokuphuma ebhedeni xa ungeke ukwazi ukulala nokunyuka ngexesha elithile ukusa ukulala ubulungile ngokuhlwa.
Iingcali zengqondo zokuziphatha zingakunceda ukuba utshintshe intetho yakho. Ukucinga ukuba ungancedi kwaye ungenathemba, umzekelo, unokuyilungisa iimpawu zakho. Ukurhoxisa ukuthetha kwakho okubi kunokukunceda uzive ungcono kwaye kukunceda ulale ngokubhetele.
Cinga ngeMicrosoft Options
Amachiza angasetyenziselwa ukuphazamisa ukulala nokudakumba.
Ugqirha okanye umphathiswa wengqondo unokuncedisa ukuba uluphi uhlobo lweyeza eliza kusebenza ngokusemandleni akho-kunye nezophi iimpawu ekufuneka ziphathwe kuqala.
Ukuphucula ukuHlala kokuHlala okuNtle
Imilinganiselo yokucoceka kakuhle inokukunceda ukulala ixesha elide nangaphezulu. Utshintsho oluthile kwimikhwa yakho yemihla ngemihla kunye nexesha lokulala kwakho lunokwenza umehluko omkhulu.
Gwema utywala
Iiglasi zewayini okanye umnwe we-brandy isoloko isetyenziswa njengesixhobo sokuphumula, kunye nendlela yokujongana nokuxhalabisa okanye ukuxinezeleka. Nangona kunjalo, ukusetyenziswa kotywala kunokuphazamisa umzekelo wakho wokulala , ngoko uvumelekile ukuvuka ebusuku.
Nangona iglasi yevini ingakunceda xa ulala, akuyi kwenza okungakumbi ukuhlala ulele ubusuku bonke okanye uziva uphumle ngosuku olulandelayo.
Camngca kwaye Ukhulule
Ukudandatheka kunokubangela ukuba ukhanyise-ukucinga ngezinto ezifanayo ngokugqithiseleyo-ezinokukugcina ebusuku. Izicwangciso zokucamngca okanye ezinye iindlela zokuphumla kunokunceda uhlaziye ingqondo yakho kwaye ulungele ukulala.
Oku kungabandakanya i-yoga okanye ukuphefumula esiswini . Thatha malunga neyure ngaphambi kokuba ulale ngexesha lokulala ngokucima yonke i-elektroniki, ukuthatha ishahla elifudumele okanye ukuhlamba kunye nokudibanisa ukulungiselela ukulala.
Umbhalo Ngeengxaki Zakho
Ukuba iingxaki zakho okanye iingcamango ezingaphendukiyo ezingapheliyo zicwangciso zokuphucula, funda incwadi kwaye ubhale phantsi iingcamango eziphazamisayo. Oku kuqulethe iingcamango ezinokuhlala uziphapheme njengoko ubuchopho bakho bubaleka ngokuphindaphindiweyo.
Unokuba ukhetha ixesha elithile ngaphambi kokuba ulale ngexesha lakho "ixesha elixhalabileyo," ngoko uya kucima ingqondo yakho.
Phuma kwiBhedi
Ukuba awukhathali, ungahlali nje ulala kunye nokujika. Phuma embhedeni, uye kwelinye igumbi uze uhlanganyele kwimisebenzi ethile elula, njengokufunda.
Gwema ukusebenzisa nantoni na isikrini, njengefowuni okanye i-laptop, njengoko ukukhanya okwesibhakabhaka esikukhuphayo kunokubangela ukuphazamiseka kokulala. Xa uziva ulele, buyela elele kulapho uza kuthemba ukuba yinto ephumelelayo yokulala.
Sebenzisa ixesha elide ngaphandle kweMini
Ukuchitha ixesha ekukhanyeni kwemvelo ngemini kunokukunceda ukulawula isigqi sakho se-circadian. Iwashi yangaphakathi ye-biological elawula umjikelezo wokulala ubuthonywe ngokukhanya; xa kunokukhanya okungaphantsi ebusuku, umzimba wakho ukhupha i-melatonin.
Ngentsasa, ilanga lichaza ingqondo yakho nomzimba ukuba uvuke. Ukuba uchitha lonke ixesha lakho ngaphakathi kwimeko emnyama, unokufumana ubunzima obuvela kwiingxaki zokulala. Ukuzivocavoca rhoqo kunokuncedisa kunye nemiba yokulala, kunye nokudakumba, ngaphandle kokuba iqhutywe ngaphambi kokulala.
ILizwi
Ukuxinezeleka kunye nobunzima bokulala ngokuqinisekileyo ngumngeni. Kodwa, ukufuna uncedo lwezakhono kubalulekile ukuba uzive ungcono.
Unokufumanisa ulala ngokubhetele xa uzive ukhululekile. Okanye, unokufumana ukulala ngokubhetele kukunciphisa uxinzelelo lwakho. Ezi zombini iimeko zonyango kwaye ziya kuphucula ngokuxhasa inkxaso.
> Imithombo
> Cunningham NI, Shapiro CM. Ulwaphulo lweNkcazo yokuLawula i-insomnia (i-CBT-I) ukunyanga uxinzelelo: ukuhlolwa okucwangcisiweyo. I-Journal ye-Psychosomatic Research . 2018; 106: 1-12.
> Haynes P. Ukusetyenziswa kweengxaki zokuziphatha ezinokwenkcazo ze-Comorbid Insomnia kunye noxinzelelo. Iiklinikhi zeMigulo zokulala . 2015; 10 (1): 77-84.
> Mason EC, uHarvey AG. Ukulahla ngaphambi nangemva kwonyango yokuxhalabisa nokuxinezeleka. Umbhalo weengxaki ezichaphazelekayo . 2014; 168: 415-421.
> Wheaton AG, Perry GS, Chapman DP, Croft JB. Ukuphulukana nokulala nokuphazamiseka phakathi kwabantu abadala baseUnited States: Uvavanyo lwezeMpilo yeSizwe kunye neZondlo, 2005-2008. Ukulala . 2012; 35 (4): 461-467.